If exercise was a pill, every doctor would be prescribing it. Far reaching are the benefits for body and mind! In fact, according to Australian Burden of
Disease Study (released in November 2017):

• 2.6% of the total disease burden in Australia was due to physical inactivity (using 2011 data)
• The seven diseases most closely linked to physical inactivity (in descending order) were diabetes, bowel and uterine cancer, dementia, breast cancer, coronary heart diseases and stroke. 
• If all Australians did an extra 15 minutes of brisk walking for at least five days each week, this would reduce disease burden due to physical inactivity in the population by approximately 13%. By increasing this to 30 minutes, the burden of disease attributed to physical inactivity could be reduced by 26%

 
So what are the current health recommendations for physical activity?
 
If you are age 18-64 the following are recommended:

• Healthy adults should complete 150 - 300 minutes of moderate intensity cardiovascular exercise or 75 – 150 minutes of vigorous cardiovascular exercise per week in order to achieve health benefits. (N.B Greater activity levels are associated with further health benefits)
• Do muscle strengthening activities on at least 2 days each week. (Include some flexibility work)

 
Sedentary Behaviour Guidelines

• Minimise the amount of time spent in prolonged sitting.
• Break up long periods of sitting as often as possible.

 
Being ‘physically inactive’ means not doing enough physical activity (not meeting the physical activity guidelines). However, being ‘sedentary’ means sitting or lying down for long periods. A person can do enough physical activity to meet the guidelines and still be considered sedentary if they spend a large amount of their day sitting or lying down.
 

​According to the National health Survey  (2014-15), 55.5% of 18-64-year olds participated in sufficient physical activity in the last week!
 
 
If you are 65 year or older, the following is recommended:

• Older people should do some form of physical activity, no matter what their age, weight, health problems or abilities. 
• Older people should be active every day in as many ways as possible, doing a range of physical activities that incorporate fitness, strength, balance and flexibility. 
• Older people should accumulate at least 30 minutes of moderate intensity physical activity on most, preferably all, days. 
• Older people who have stopped physical activity, or who are starting a new physical activity, should start at a level that is easily manageable and gradually build up the recommended amount, type and frequency of activity. 
• Older people who continue to enjoy a lifetime of vigorous physical activity should carry on doing so in a manner suited to their capability into later life, provided recommended safety procedures and guidelines are adhered to.

According to the National health Survey  (2011-12) Only 1 in 4 older adults were classified as sufficient activity against the guidelines!
 
 
Remember these guidelines are for general health. If you are training for a specific outcome, the training protocol will vary. 
 
If you desire to reduce your weight (body fat) and clothing size…
 
ACSM Position Statement for Exercise & Weight Loss (2009)

• Evidence supports moderate-intensity physical activity between 150 and 250 min per week to be effective to prevent weight gain.
• Greater amounts of physical activity (>250 min per week) have been associated with clinically significant weight loss.

 
 
A Vital Approach To Being Active

1. Change how you think about exercise and activity! Rather than being a burden or imposition, reframe your activity as an opportunity to look, feel and be your best.
2. Firstly, do what you enjoy and feels right for your body. Progress slowly, incrementally and do what is sustainable. Remember it is what you generally do, not occasionally, that reaps the benefits. 
3. Find more opportunities to move! How can you increase incidental activity through your day? This might include walking to the shops, conducting a walk and talk meeting, standing when taking calls or any other strategy to reduce and break up sitting postures through your day. 
4. Once you have a regular routine around activity, explore all the components of fitness and “balance your activity bank”. Am I doing adequate cardiovascular activity, resistance training, mobility, stability and balance training for my needs? Ask your trainer for guidance. 
5. Connect with how your body and mind feels after your exercise sessions. If we rely solely on future weight loss and health benefits to motivate us, our drive to stay active can wane. Checking in to the “here and now benefits” will assist in developing your intrinsic muscle to move regularly and feel great. 

 
Questions:
How does your physical activity measure up?
How much time do you sit at work, or in leisure screen activities?
Is there an area that you can improve on?
 
As part of my Diploma in Health & Wellness Coaching, I am offering a free coaching session for anyone interested in creating healthy, sustainable change in their exercise and activity patterns.
Contact Jason       Hurry, as offer is limited to first three applicants

Here are four simple tips to start moving mindfully:

1. Remove distraction. Try working out without music, video, social media or looking at your phone. It may also be about disengaging from extraneous conversation with your trainer! Instead a facilitator of mindful movement will help focus your attention on what your body is experiencing when moving. 
2. Centre your body. Before commencing your session, take time out to connect with your breathing. I like to do this lying on the floor before starting my foam roller or mobility work. Try taking 10 deep breaths and connect with your body in a non-judgmental and curious fashion. If you were a scientist observing breathing for the first time, where is the movement occurring?  This can be conducted with a body scan: Notice the belly, the back of the ribs, the neck and shoulders. Are there any other areas that move with your breath? Can you feel the air entering your nose and passing down to your lungs?
3. During your workout connect with the movement you are engaging in. Depending on the activity this may involve… “Noticing”: 

• Your breathing. Are you holding your breath?
• How are your feet contacting the floor?
• What is the position of your pelvis and spine as you move?
• How is your scapula (shoulder blade) moving when performing upper body movement?
• What muscles are activating, and generating your movement?
• Can you feel your “core” and other stabilizing muscles when lifting?
• What is impeding or limiting your movement?
• Are there any extraneous muscle contractions not necessary for the desired movement. For instance, are you over activating your neck musculature?
• Are there any thoughts or emotions associated with your session?

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​​​​​  4. End the session with a body scan and take time to reflect. I like to finish my cool down, lying on the floor connecting with my breathing. I then complete a short body scan starting at my neck and working my way down to my toes. In doing so, I notice any extraneous muscle tension and let it go, coordinating with my out breath. On completion, I notice how my body is contacting the floor and with a sense of gratitude thank it for allowing me the opportunity to move.     

​Finally, try noticing how your body is feeling at the end of your workout and how this compares to your experience prior to commencing the session. This is a great way of becoming present to some of the benefits associated with regular movement. By doing so you develop your intrinsic motivation that creates a desire to move regularly and create a healthy habit that sticks!

This year I will be offering sessions to those who want to move more mindfully. If this is of interest to you, please contact me :) J
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​During Melbourne’s hard lockdown (when I was prevented from leaving the city limits), training outdoors was key to me maintaining physical and mental health. Training under my oak tree, and connecting with the family of owls’ that roosted near by, helped ground me and give me a sense of perspective. I became acutely aware that we are a part of something bigger, and that this pandemic will come and go, as Mother Nature has been present for many such encounters.
​
As I resumed face-to-face training in Fawkner Park this week, I was reminded by why I enjoy training outdoors. The 6am call of our local Kookaburra’s, the smell of freshly cut grass, and the pleasant morning breeze, helped me connect with my environment and ground me in the present. Indeed there is growing research as to the benefits of regular “nature bathing” In this previous article I unpack some of the research and rational behind the need for nature in maintain optimum health and wellbeing.

Of course there are other important benefits for training outdoors. With us still experiencing outbreaks of the virus, and the likelihood that this will continue throughout the year, maintaining physical distance and airflow are key. There are growing concerns of the infectious nature of new variants and how air born transmission is responsible for spreading the virus. This only reinforces my desire to train outdoors for the foreseeable future. This article in the wall street journal outlines the importance of airflow and physical activity.

​What a year 2020 has been! With all its upheaval and uncertainty I have been reminded that the only constant in life is change. And with the changing winds I say good-bye, after nearly 13 years, to 54 Commercial Road.



A lot has happened in 13 years! Personally I have:

• Married. (Thank you Karen for all your support)
• Had a child. (Samuel starts school in January!)
• Had a hair cut, although I am still looking for a real job!

I will remember my time at the studio with mixed emotions. There have been times of great challenge, but also growth. Like most business owners I have learnt to strengthen my physical, mental & emotional muscle. I am grateful for the wonderful community that has been a part of my journey. For all clients and trainer past and present thank you! 
​
This pandemic period has allowed many of us to reassess our lives and connect with what is truly important. I would like to remember this time as a period where I learnt to appreciate the small things, to harvest and savour all that was good. Even though there have been challenges, I have learnt to be flexible, adaptable and take actions in a valued direction. I feel blessed that this pandemic time has helped defined who I am and what I stand for.

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​So what next? Firstly, I will finish clearing out the studio over the holiday period and resume face to face training February 1.  I will also be announcing some exciting Coaching programs in the New Year. I look forward to spending time with family, friends and taking a few deep breaths in nature. Be well and I look forward to resuming your Vital Lifestyle in February J

It’s time we got back to basic. What you eat affects your whole body, not just your waistline. A healthy diet leads to more energy and a higher chance of preventing chronic diseases like type 2 diabetes, bowel cancer, heart diseases and osteoporosis.
In Australia malnutrition is rarely a problem. The greater problem is with diets that include large intakes of energy-dense foods, saturated fats, sugar and/or salt, and low intakes of vegetables, fruit and wholegrain cereals. These are the main contributors to overweight and obesity, diet-related disease and poor health (AIHW 2012)

​The 2011-2012 National Nutrition and Physical Activity Survey (NNPAS) surveyed the population's usual dietary intakes. The key findings in this survey were: 

• The average energy intake was 9,655 kilojoules (kJ) for males and 7,402 kJ for females. 
• 99% of the population met their daily requirements for protein. 
• 25% of the population had a usual intake of at least 100 grams of total sugars per day (equivalent to at least 23 teaspoons of naturally present or added sugars). 
• The average intake for total fat for males was 79 - 89 grams per day and for females 64 - 69 grams per day. 
• 73% of females and 51% of males did not meet their daily calcium requirement. 
• 23% of females and 3% of males did not meet their daily iron requirements. 
• 42% females and 72% of males exceeded their daily requirement of sodium. 

 
So is my diet balanced?
In Australia the most reliable nutrition advice is provided by The National Health and Medical Research Council. NHMRC has guidelines for healthy eating based on the best available scientific evidence including the Australian Dietary Guidelines.
The Guidelines highlight the groups of foods and lifestyle patterns that promote good nutrition and health. They have been designed to help Australians consume a healthy diet by eating a variety of foods. The aim of these Guidelines is to help individuals consume a balanced diet, namely: 

• Adequate fuels for energy 
• Essential proteins, fats, fibre, minerals and vitamins to maintain health, and  
• Enough water to replace losses in urine, faeces and evaporation. 

The current guidelines use the five food groups and the Australian Guide to Healthy Eating.
In Australia the five food groups include: 

1. Grains or cereal foods. 
2. Vegetables and legumes. 
3.  Fruit. 
4. Milk and milk products. 
5. Meat, fish, poultry, eggs, nuts, legumes. 

To help maintaining a healthy and balanced diet the guidelines suggest the following tips: 

• If necessary, swap discretionary choices for foods from the five food groups.  
• Include breads or grains part of at least two meals most days. 
• Include vegetables at least twice a day. 
•  Ensure vegetables take up at least one third of meals. For people trying to lose weight this portion should be half the meal. 
• Include lean meat or meat alternative as part of at least one meal a day. 
•  Add fruit to at least two meals or use as snacks or desserts. 
• Include a serve of low fat milk, yoghurt or cheese as a significant part of at least two meals or snacks. 
• For good health include some fish meals and legumes meals every week. 
• Enjoy a variety of different coloured vegetables every day. 

 
 
How much food from each food group do I need each day?
 
Foundation diets are dietary patterns developed by the NHMRC based on the five food groups. It describes the minimum number of serves from each food group required to be eaten each day, to ensure adequate nutrients are consumed. The diets consider gender, age and life stage. 
People who want to lose weight are recommended to choose the minimum number of serves. Additional portions or discretionary choices are needed only by people who are taller or more active to meet additional energy requirements

One of my biggest challenges has been managing my anxiety, mood and energy levels. With the stage 4 lock down being extended, I am the first to admit that I am suffering pandemic fatigue! In our “Resilience Skills for a Pandemic” webinar series, Kate and myself shared some strategies for managing physical and mental wellbeing. Now more than ever, I am scheduling some “self-care reminders” to nurture me through the following weeks. Here are a few:

Get present and breath. When I am anxious, so much of my time is future focused, usually predicting the worst. Taking time out to take 10 deep belly breaths, helps me connect with the here and now and creates some time out from my “monkey mind.” Engaging in some regular mindfulness practice helps me to better observe my thoughts, and connect with my feelings. From this space, uncomfortable thoughts and feelings have less control and I am better able to connect and savour what’s good.

Focus on your circle of control. In this pandemic so much has been outside of our control. Taking the time to identify what is within my control has been key for me maintaining a sense of agency. The pillars of exercise, healthful eating, sleep and connecting with loved ones are things that I can control and take action towards.

Manage your news feed. The 24-hour news cycle is full of doom and gloom. Checking in once a day to a reputable news source has allowed me to stay informed, yet not be overwhelmed by negativity. I think now more than ever we need to be more selective with what we feed ourselves physically, mentally and emotionally.
​
Be Kind. Melbourne’s stage 4 lockdown has been challenging for us all. The resurgence of partisan politics and political points scoring has made me reflect on my personal values. For me, I would like to focus more on compassion, empathy and hope rather than blame. Like the political landscape, we all have our own inner critic. Exercising some self-compassion and being kind to yourself and others is key if we are to recover well.

Is this helping or hindering? This could either be a thought or a behaviour. Asking myself this question has given me the space to choose how I want to show up in this world moment to moment. What I want to stand for and who I want to be! All too often we can think and act in a way that moves us away from what we value in life. This question has helped me be more accountable.
​
Trust. The other day when feeling a little low, I was reminded by my wife Karen, of all the challenges we have faced as a couple. She helped me reconnect with our strengths and our resources that have enabled us to overcome adversity. The take home message: Have trust in yourself; your ability and that this to shall pass J J.

During this pandemic, exercise has been my number one strategy for keeping me resilient during uncertain times. If exercise was a pill, every doctor would be prescribing it!  We know that when we move regularly our immune systems operate optimally. From and emotional and mental perspective, exercise is one of the best things we can do for our brain health, cognitive function and our mood!
Having a physical release to manage and use the fight and flight hormones of adrenalin and cortisol is key if we are to mediate the stress response. This is important if we are to dodge the long-term physical and mental health consequences of chronic stress.

In his book “Spark- How exercise will improve the performance of your brain,” Dr John Ratey explains how exercise transforms your mind. “Regular exercise will help you pay better attention, be more creative, you will remember things better and have more flexibility in your thinking!” I too have my own subjective experience of this. In my running days, if I encountered a problem or challenge, going for a run would improve my problem solving skills. Invariably, during or post workout, I would come up with a solution to my quandary. 
When we move we use more of our brain and nervous system than any other activity. Consequently we release dopamine and nor-epinephrine, both of which are used in our attention system. This is what is targeted in psychiatry when people with ADHD are prescribed Ritalin. Exercise will make you more alert and more focused! A study from Stanford University measured the creativity of students. They discovered those students that were moving, performed better in the cognitive tests that they were given.

If you exercise for 5-10 minutes you will get an increase of other neurotransmitters such as serotonin that helps create a calming effect. Psychiatrists target this neuromodulator when they prescribe antidepressants. What’s more, you will boost the release of BDNF (Brain Derived Neurotrophic Factor), the “miracle grow” or fertilizer for the brain. This helps neuroplasticity, creating new connections in your brain.
In summary, exercise metaphorically oils the brain, allowing our mental cogs to function better. It also fertilizes our neural networks so that they can grow and make further connections.

 So what should I do?

Do the activity that you enjoy and move regularly. If you feel your brain is in “lockdown” get moving to shift your mood! If you can do it outside, you will also get the additional benefit of vitamin D, which is important for inflammation and the immune system. If you can move with someone else (socially distant), you also get the benefits of social interaction that is critical for our mental and emotional health.
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Check out what a trainer does in  lockdown to shift his mood! PS Mute the cheesy music :)

Please contact me if you would like assistance with your own ISO home workout

With major disruption to our lives, we need to redefine a new way of living. This 4 week program, provides you with the tools, support and accountability to help you get back on track.

Do you want to…. 

• Get your brain out of lockdown?
• Process negative thoughts and emotions in healthy ways?
• Learn tools to cope with uncertainty and build some good self care habits?
• Bounce back after challenge and grow stronger?

Join Kate & Jason as they explore the resilience skills (safety belt) that helps you ride the COVID emotional roller coaster.
 
As a Vital Lifestyle Client you will receive free access to this online program. 
Contact Jason to register

What people are saying....

"Thanks Jason for a really enriching session last night. You and Kate have clearly put a lot of work and thought into these sessions and  I feel they have been very valuable and  thought provoking. You both left me with lots of things to ponder on and explore. Can’t wait to Zoom in next week!"
Judi 

"Thanks Jason – Monday night was great.   Such a good thing to be doing at the moment, as I’m sure lockdown is going to continue.  I have a feeling the whole year will have passed and I’ll feel like I‘ve spent it all at home (apart from going out for a walk!!)
 Regards Carol 
 
TED Talk: Three Secrets To Resilient People

“Where you focus your attention is what you will experience.” It may seem like a simple statement, but it has profound implication to our experience of life.
With the 24-hour news cycle fixated on the pandemic and all the implications socially, economically and medically, it’s easy to get swamped by the “bad news” presented by the media. One antidote is to foster practices that help harvest and savour positive emotions.
This idea is derived from current neuroscience research that recognises that positive experiences are like Teflon- they slip away.  Where as negative emotions are like Velcro- they stick around. 
Further more, research by Fredrickson suggests that experiencing positive emotions in a 3-to-1 ratio to negative emotions helps people experience a state of mind that can; “enhance your relationships, improve your health, relieve depression, and broaden your mind.”
Our brains are wired to focus on the negative aspects of life and these are the ones we remember easily. This is our survival mechanism at play and is part of the brain’s protective make-up. After all, if we were unable to identify a threat, our ancestors would not have been naturally selected.
On the other hand, celebrating the good things in life, the events, relationships, the wow and ah-ha moments contribute to the joy of living and it is good to train ourselves to hold onto these experiences.
Here are three practices that I am currently experimenting with to facilitate connecting with the good.

• One such practice is keeping a gratitude journal. Before you go to bed, write in your journal 3 things that went well for you during the day. As you write these things down allow your mind to re-experience the situation and why it went well for you.
• Another practice is identifying something that you are grateful for around the dinner table. In our family of three, we each reflect on one good thing that we have experienced.
• A follow on practice… Write these experiences on another piece of paper and place them in a jar. The use of a “gratitude jar” has the purpose of capturing these moments that otherwise may easily have been forgotten. This is a simple mindfulness exercise. Now every time I experience a moment of “wow or Ah -Ha !” I post myself a note and placed it in the jar. By creating a ritual where I open and reconnect with these experiences at the end of the week I harvest and savour the joys of life that would otherwise have been lost.

On a side note, many know that my father has been receiving medical treatment since Christmas and has been unable to return to his home in Western Australia. Thankfully his energy is returning and he was able to find a suitable rental apartment close to my home! I am touched by the generosity of members from the Vital Lifestyle community who have lent and gifted furniture and home wares to make my fathers stay comfortable. I am truly grateful for every ones love and support during these challenging times. For all of this I am truly thankful J

Following up on our resilience and wellbeing webinar, Gill has made available several recipes that have helped her through this period of lock down and social distancing. Enjoy :)

Please take note, not only of the model, but the beautiful kitchen. I have been assured that it is always this clean!
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During this period we are all trying to inoculate ourselves against the COVID 19 virus. In order to help our immune system we know that regular exercise, healthful eating, good sleep and stress management practices are all integral in supporting immune function. (For a good overview to boosting your immune system, listen to this ABC podcast)

​Besides physical inoculation, there is also the mental and emotional need for inoculating ourselves against the fear, panic and anxiety of uncertain times. I know personally I have been in a heightened state of fight and flight.

Stress put simply is our bodies’ response to a perceived (real or imagined) threat or challenge. This response can be physiological, mental, emotional or behavioural. I personally have been experiencing increased anxiety and worry about the future. Here are some strategies I have been using to assist me in maintaining some form of balance and equanimity.

Breath!  When we become stressed or anxious our breathing rate and patterns change as part of the biological stress response, in order to warn us that we may be under threat. When this happens we generally take short and shallow breaths from high up in our chest, rather than using our diaphragm. Slow conscious diaphragmatic breathing is a physiological intervention that can mediate our stress response.    Check out this short video

Maintain social connection. Even though you are physically distancing doesn’t mean you need to be isolated. Social connection and the release of oxytocin is another recognised intervention in mediating the stress response. Get creative. I know of people who are using Zoom, Skype and Face time to have regular coffee catch ups, wine time (not whine time) dinner parties, and kids social catch ups. For more on the importance of social connection and good brain health click here.  

Develop psychological flexibility. This implies you have the skills and ability to build awareness and be present, make room for uncomfortable thoughts and feelings, yet still take action guided by your core values. As the stress response more often than not involves uncomfortable thoughts, feelings and sensations, having the cognitive skills to better relate to these is imperative to managing stress. 
Engaging in some regular mindful practice is a great way of creating some space between troubling thoughts and tumultuous emotions. Mindfulness based practice is like an antidote to living in the past (rumination, regret, resentment) or the future (worrying or predicting the worst). It enables grounding, centering and calming down when stressed. It’s like “dropping an anchor amidst an emotional storm”
Emotional flexibility involves:

• Acceptance of experience and our internal world- thoughts, feelings, urges, etc.
• Unhooking from uncomfortable thoughts and feelings. Open up, make room for them and let them flow through you.
• Refocusing on what is important – Your values
• Accepting any pain when following ones values and being the person you want to be
• Engaging fully. Living in the present moment

  
Check out this short video on internal struggles by Dr Russ Harris
 
​Download below this great resource created by DR Russ Harris for better inoculating you mentally & emotionally from COVID 19

​Manage your (social) media intake. I am normally a veracious consumer of news and current affairs often listening to BBC, NPR and our ABC. Recently I have limited my exposure to the 24-hour news cycle. This involves taking a break from watching, reading or listening to crisis news stories, including social media. Instead I check in once a day and spend other moments listening to something more uplifting like ABC classical or an interesting podcast.

Maintain a routine is something that one can control. Having a written daily plan helps you stay on track with your self-care and other areas that you value and are important for maintaining resilience and equanimity. Check out Kate’s video below. Contact Kate for psychotherapy support.

As a health and wellbeing coach I help people build their physical, mental and emotional resources to meet life challenges. Over the last month I have been deploying all that I have learnt in the last 30 years of working in health and fitness. This has been identifying what is within my circle of control, taking action and calling on those resources that have me be as resilient as I can, in the face of uncertainty.
Some of you may already know that I have been amidst a family health crisis, with both parents currently in hospital, a wife that has a chronic health condition (reliant on immune suppressing medication) and the emerging uncertainty of COVID 19. I have had a few sleepless nights to say the least! I have also made it a non negotiable, to maintain and indeed increase my self- care behaviour, that has me be the most effective and resilient in these eventful times. Here I would like to share my top 6 strategies.

• Keeping up my exercise has been essential.  I know that activity is my best prescription for managing stress. When in “fight and flight” having an outlet for my adrenalin and cortisol is essential from turning and acute event into a chronic health issue. We know keeping up exercise and a healthy lifestyle is key for managing chronic stress and it’s negative effect on our immune system. It also help me mange my mood, and allows me to think more clearly and stay solution focused. 
• Maintaining “healthful” eating. Choosing foods that both nourish me and maintain health- whole foods, especially fruit and vegetables. When extremely stressed my tendency is to miss meals. Fortunately for me, my wife has been supporting me in maintaining energy and sustenance.
• Mindfullness practice has been something that I have previously struggled with. Over the last 5 months I have made a conscious effort to develop a routine around mediation. What has worked for me is starting small and attaching the habit to an already existing routine. First thing in the morning when preparing my percolating coffee, I sit on my meditation stool and listen to a 10 minute guided meditation. My other strategy is to punctuate my day with a few deep belly breaths. I have also tried to link this to daily rituals, like brushing my teeth, washing my hands, or waiting for a traffic light. The benefit is that I can create some space between racing thoughts or tumultuous emotional states. This space helps me chose actions that are more in alignment with my values and gives me a sense of calm when sailing in a metaphorical stormy sea.
• Maintain good sleep and restorative processes. During uncertain times keeping a routine is critical. Having good sleep hygiene and maintaining a constant bedtime and awake time is one thing I can control. Having some soothing activities that help calm a stressed and aroused state, has been important for me when trying to fall asleep. This is sometimes a hot shower, essential oils, white noise, guided mediation,  or an audio book/  podcast that takes me to a happier place.  
• Do something that gives you joy. I am lucky to have an energetic and creative 4 ½ year old. There is nothing more delightful that seeing the world through his eyes. Lately building a rocket ship (photo) out of boxes and completing a jigsaw puzzle has helped me focus on other aspects of my life that are not filled with angst. If you don’t have a young child, try an activity or hobby that helps you reach a state of flow. I love to be in nature, however getting away is challenging at present. I am currently getting my nature fix by walking in the park, gardening and lying under my gum tree.
• Connecting with loved ones and community. Even if you are unable to do this in person, getting on the phone or using technology like facetime or skype to share, all that is important and going on in your life. This is critical for all of us physically, mentally and emotionally. It also helps us remember that we are all in this “life experience” together and are part of a greater community.

 
Finally I always come back to this….
"Grant me the serenity to accept the things I cannot change, 
The courage to change the things I can, 
And the wisdom to know the difference.”
 
 One thing that is within my circle of control is choosing actions that are in alignment with my values.
At this time I stand for being: compassionate, caring, accepting, calm and healthy J

What are your self-care behaviours that you turn to in stressful times? i would love to hear from you :)
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At Vital Lifestyle our primary concern is the health and wellbeing of our community. With the evolving COVID 19 situation, we are mindful of eliminating and minimizing risk to both you our valued client and our trainers. As such you will notice a few changes and we ask for your assistance. 
 
We kindly ask for you to:

• Refrain from coming into sessions if you are unwell (fever, sneezing, coughing). 
• Also, if you knowingly have come into contact with another person who has contracted Coronovirus. 
• If you are planning travel or you are returning from travel keep up to date with quarantine precautions.  The countries with any current travel warning include: Mainland China, Iran, Italy, Republic of Korea, Cambodia, Hong Kong, Indonesia (including Bali), Japan, Singapore, Thailand, and any affected Cruise Ships.

In addition, we advise our clients to personally consider these protocols:

• Wash your hands regularly with soap and hot water at least for 20 seconds. We suggest you do this before and after leaving the studio. Obviously also if you use the bathroom, or do happen to cough or touch your mouth.
• Use hand sanitiser frequently. (We suggest you bring your own)
• Wipe equipment down after use. We will be providing disinfectant wipes and other products. When the studio has more than one client we may allocate you a set exercise mat and pieces of equipment that can be wiped after use.
• We also encourage you to bring your own clean work out towel. We will no longer be providing towels due to hygiene purposes
• Cover your nose and mouth with a tissue should you need to cough or sneeze. If you don’t have a tissue cough or sneeze into your upper sleeve or elbow. 

You may also notice that:

• We may not be as “hands on” when training. We will offer more visual and verbal cues.
• We will be using disposable towels in bathrooms etc. for hygiene purposes.
• We will be washing our hands regularly before, after and possibly during your session.
• We will be cleaning and sanitizing regularly

For us to continue to operate and maintain your health and fitness we need to work together and make sure we look after each other and ourselves. 
We recognise that this is a global epidemic and one which we are treating with serious precaution, however we wanted to reiterate that it is important for you, your health, and your family that you remain calm and rational, considerate of others, and most importantly maintain a healthy lifestyle wherever possible. 

The New Year is often a time for reflection. It is also a period where many make resolutions for the year ahead and some create goals to track performance. Goal setting is often the starting point for most who want to create behaviour change. 
 
As a coach, I suggest this should be one of the final steps. I believe many are unsuccessful in creating healthy change because they haven’t created a compelling vision or have not identified key values that drive their behaviour. If values are not in alignment with a personal vision it is understandable why there maybe ambivalence and why many become unstuck, during the process of change.
 
So what are values ? 
Values are about how you want to present in the world, what you want to stand for and where and how you spend your time. A definition that resonates for me comes from and Australian psychologist Russ Harris, who specialises in ACT (Acceptance, Commitment Therapy). According to him they are leading principles that can guide us and motivate us as we move through life. 

 “Values are not the same as goals. Values are directions we keep moving in, whereas goals are what we want to achieve along the way. A value is like heading North; a goal is like the river or mountain or valley we aim to cross whilst traveling in that direction. Goals can be achieved or ‘crossed off’, whereas values are an ongoing process. For example, if you want to be a loving, caring, supportive partner, that is a value – an ongoing process. If you stop being loving, caring and supportive, then you are no longer a loving, caring, supportive partner; you are no longer living by that value. In contrast, if you want to get married, that’s a goal - it can be ‘crossed off’ or achieved. Once you’re married, you’re married – even if you start treating your partner very badly. If you want a better job, that’s a goal. Once you’ve got it - goal achieved. But if you want to fully apply yourself at work, that’s a value – an ongoing process.”
 
In summary values are desired qualities of ongoing action. They reflect how we want to treat ourselves and others. They enhance our deepest desires as to how we want to show up in the world and behave. As any change we wish to create is a result of our behaviour, distinguishing ones values first is key.
 
Try this exercise for the New Year…

1. Firstly assess the various domains in your life e.g. Career, Family, Parenting, Relationships, Health & Wellbeing, Community, Personal Growth & Development, Spirituality etc
2. For each of your life domains, come up with 1-3 values that summarise your valued direction in that domain, e.g. ‘To be a loving, supportive, caring, partner.’ Read through the accompanying values sheet for assistance.
3. Once you have listed your values in each domain, highlight any common or reoccurring values
4. Finally come up with your top 6 values to live by this year.

For the New Year  try being mindful before taking action.  Ask yourself the question: "Am I moving in alignment with my values?"
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Christmas is often a time for catching up with family and friends. Indeed the benefits associated with most organised religion is the sense of community and meaning. In my last blog post I touched on some research indicating the importance of connecting with nature and its part in maintaining optimal health. In this post I want to focus on connecting with community and why this has an important effect on your wellbeing.

​By our very nature we are social creatures. Throughout the ages our survival has depended on our ability to live and work with others. As Dr Craig Hassed states in his book ‘The Essence of Health,’ “connectedness is … deeply etched into our natures genetically, psychologically, socially and behaviourly.” 

Human beings first evolved in the savannahs of Africa where we survived in small hunter- gatherer tribes of a few hundred people or less. We owe our existence to the very fact that these first communities learned how to co-operate. They shared food, looked after the sick and managed threats together. Against all odds humanity survived, mainly due to the dense web of social contacts and the vast number of reciprocal commitments they maintain.

Being lost or isolated from the group for a protracted period meant you would be in terrible danger. You would be vulnerable to predators, if you got sick nobody would nurse you, and the rest of the tribe was also vulnerable without you. Every human instinct is honed not for life on your own, but for life in a tribe. It’s no wonder we feel anxious and distressed when faced with social solation. It’s an urgent signal from our body and brain to get back to the group. Ultimately we have strong impulses in favour of connection. Loneliness is an adverse state that motivates us to reconnect. Indeed, evolution has shaped us not only to feel bad in isolation but also to feel insecure.

Social isolation is painful and is represented in the top 10 stressors, according to the scale of life stressors- death of a loved one, marital breakdown and conflict at work to name but a few. The pain of feeling disconnected is expressed in many ways including physical illness, anxiety and depression.
Connectedness comes from the Greek word ‘harmos’ (harmony), which means ‘to join.’ While the positive effects of harmony can be seen in an orchestra or sporting team the negative effects of disharmony can manifest as disease and imbalance within the human body. Indeed studies consistently show that when it comes to staying healthy, both physically and mentally, strong relationships are at least as important as avoiding smoking and obesity!

According to neuroscience researcher John Cacioppe, loneliness in today’s society isn’t the physical absence of other people; it’s also the sense that you are not sharing anything that matters with anyone else. To end loneliness you need to have a sense of “mutual aid and protection.” This is an interesting concept, one worth considering in the society we are faced with today. 

Research by Harvard professor Robert Putman has documented over the last few decades how our families and communities are unraveling- “We do things together less than any humans who came before us.” Even eating a meal or watching TV (and screen time) are no longer done together! An interesting American study wanted to know: ‘How many people you could turn to in a crisis or when something really good happens to you?’ When they started collecting data several decades ago, the average number of close friends was three. By 2004, the most common answer was none. This when the Internet was becoming mainstream, promising connection when other forces of disconnection were reaching a crescendo.

If you are a typical westerner in the twenty-first century, you check your phone every 6.5 minutes. If you are a teenager, you send an average 100 texts a day. And 42 percent of us never turn our phones off! For many, we escape anxiety through distraction. According to Dr Hillary Cash an American psychologist specialising in Internet addiction, “our impulsive internet use is a dysfunctional attempt to try and solve the pain that we are already in, caused by feeling alone in the world.” Our obsessive use of social media is an attempt to fill a hole, that took place before anyone had a smart phone. “We are living in a culture where people are not getting the connection that they need in order to be healthy humans…. Which is face to face, where we are able to see, and touch, and smell and hear each other… We’re social creatures. We’re meant to be in connection with one another in a safe, caring way, and when it is mediated by a screen, that’s absolutely not there!”
There are many ways we can experience the benefits (physical, mental and emotional) of social connectedness and being part of a community. For many of us our workplaces and immediate family and social circle provide our main source of interaction. While these relationships are crucial it can also be beneficial to look beyond these and to develop new habits and activities. Examples may include connecting with others who share a hobby, joining a sports team or a group such as a book club, enrolling in a class learning something you’ve always wanted to do or engaging in voluntary work or religious/ spiritual practice with others.
So this festive season my intention is to forgo the commercial pressure to buy and give gifts, but to focus on connecting with others, face to face and sharing something that matters. J

In the New Year I will continue my exploration of connection as a pillar of health and vitality... The importance of connecting to meaning and purpose for optimum wellbeing.

 References:

The Essence Of Health.
Dr Craig Hassed

Lost Connections. Uncovering the real causes of depression - and the unexpected solutions .
Johann Hari
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Go Wild: Eat fat, run free, be social, and follow evolutions other rules for total Health and wellbeing.
John J Ratey MD & Richard Manning

For the last 30 years I have regularly enjoyed time away in a natural setting. Invariably I would feel emotionally and mentally recharged, even if physically I was recovering from an extended bushwalk, mountain bike or weekend climbing. In my own terms this was like a reboot for my soul, where the benefits would last for weeks until my next nature fix. There are now more and more scientists researching how “forest bathing” makes changes to our health and wellbeing.

The term forest bathing is a translation of the Japanese movement “shinrin-yoku”. So strong is the movement that the Japanese Society of Forest Medicine has formally conducted research. Indeed the Japanese, Taiwanese and South Korean governments are investing heavily into this area. Of interest is that these nations are the big users of technology, and many of the populous are disconnected from the natural world.

A series of studies have measured cortisol, heart rate and blood pressure to demonstrate the measurable benefits of wellbeing and performance by simple contact with nature. Interestingly some Japanese research has shown that exposure to nature not only mediated the stress response, but also impacted the immune response. A group of Japanese businessmen had a 40% increase in natural immune “killer cells” after a walk in the woods. These killer cells are our immune systems first line defensive weapon against infection like the influenza virus. Interestingly these killer cells were still elevated by 15% over baseline figures one month later!

In the book “Your Brain on Nature: The science of natures influence on your health, happiness and vitality”, the authors a medical doctor and naturopath, cite various examples around the world supporting the title of their book. Among them, subjects in an aged care facility in Texas showed decreased stress hormones when in a garden setting; a study in Kansas using EEG showed less stress in subjects when plants were in the room; researches in Taiwan using measures like EEG and skin conductance noted therapeutic effects in subjects viewing natural settings; a group in Japan had lower heart rates after viewing natural scenes for 20 minutes; another 119 research subjects in Japan showed less stress response when transplanting plants in pots than they did simply filling pots with soil.

So what are the mechanisms for these reported changes to wellbeing?
​
In the 1970’s, research showed changes to alpha brain wave activity when partcipants drove along tree line boulevards instead of freeways. Alpha waves are associated with serotonin production and had a positive effect on depression, anxiety, anger and aggression. More recent, research into phytoncides- phytochemicals that are given off by trees and plants, showed they had a profound effect on the brain. Not only did they lower stress hormones, they regulated pain and reduced anxiety. Simply taking a walk in the forest and breathing deep was providing a direct chemical pathway to the brain via our olfactory system.

It appears that our brain has evolved in nature. There is only a minority of humanity that has existed for more than a couple of generations in a purely urban environment. Nature is ingrained in our DNA and neurobiology! Researches using fMRI have pinpointed where in the brain nature works its magic. In particular the parahippocampus gyrus, which is rich in opioid receptors. Nature is like a little drop of morphine to the brain!
​
But there are other benefits of being in the outdoors. Firstly, play in nature exposes children and everyone else to a full range of microbes to support a healthy gut flora and challenge and tune ones immune system. Otherwise known as the hygiene hypothesis -where modern, urban people are showing a rapid increase in autoimmune disease because they live in an over sanitized environment. To be healthy our internal ecosystems need to be connected to external ecosystems.

 Other researches propose the hypothesis that sleep disorders have become epidemic because of widespread Vitamin D deficiency. Being outdoors exposes people to the full spectrum of light, with a variety of benefits, not the least amongst them regulating melatonin and sleep cycles but also making healthy levels of vitamin D. Vitamin D deficiency is an epidemic in its own right, but in this light it is the subject of the epidemic of nature deficit disorder!

So how do I get my nature fix? Prior to the birth of my son Samuel this involved regular weekends away camping and walking. These days I enjoy gardening when at home or lying in the hammock enjoying the surrounding tree canopies. A simple mindful walk in the Botanic Gardens or down by the Yarra River is another great place to forest bath. My wife Karen knows that I need a regular nature fix every 4-6 weeks to maintain emotional regulation at home and work. Apparently I am not nice to be around when in nature deficit. 
 
References:
Your Brain on Nature: The science of natures influence on your health, happiness and vitality.
Eva M Selhub MD & Alan C Logan

Go Wild: Eat fat, run free, be social, and follow evolutions other rules for total Health and wellbeing.
John J Ratey MD & Richard Manning

The Nature Fix: Why nature makes us happier, healthier and more creative.
Florence Williams

Ted Talk
Dr. Ming Kuo’s extensive research scientifically proves what we intrinsically know to be true: That spending time in nature has profoundly positive and long-lasting effects on our psychological, physical, and social health. 
​

Fasting has always been a part of human evolution. Back in hunter-gatherer days we would go prolonged periods without food, expending energy as we hunt our prey. It wasn’t until 10,000 years ago when agriculture emerged, going without food became less normal. However, fasting has never been truly absent in many cultures and religions: e.g. short fasting in Judaism’s 24-hour Yom Kippur, and Buddhism’s daily post-midday fast, to the prolonged 30-day dawn-to-dusk fasting for Muslims in Ramadan

Fasting- The science
In recent times fasting has become a hot topic amongst scientists and has fueled much research into the mechanism of associated health benefits associated with reduced calorie consumption and intermittent fasting (IF).
 
Back in 1945, a study in the Journal of Nutrition discovered that rats could increase life expectancy (20% for males and 15% for females). This was achieved by reducing calorie consumption with an intermittent fast of 1 day in 3 achieving best results.
Since this time there has been a variety of studies both in animals and humans to see how health and longevity were affected by IF. A review of such research in the American Journal of Nutrition found that IF modulated several risk factors, thereby preventing chronic disease in animals. Human trials to date have reported greater insulin-mediated glucose uptake. The limited human evidence suggests higher HDL-cholesterol concentrations (healthy cholesterol) and lower triacylglycerol concentrations.

​Currently some of the reported benefits of IF:

• Reduced inflammation
• Reduced cognitive decline
• Improved immune function
• Improved appetite signaling
• Improved blood sugar control
• Improved mitochondrial (your cells power house) function
• Improved liver function
• Increased production of healthy gut bacteria (Akkermansia muciniphila- associated with better weight control & insulin sensitivity)

 
So how do we explain the benefits of daily energy restriction (DER) and IF? A breakthrough came from a Japanese biologist Yoshinori Ohsumi who won the Nobel prize in 2016 for his work into autophagy (pronounced ‘or-toffa-gee’) – when pathogens (infectious agents), cell ‘junk’ or old and damaged structures are broken down inside a cell and the parts reused.
This is basically what happens in the body everyday as a byproduct of its metabolic processes. Otherwise known as “oxidative stress” it’s a bit like rust building up on your engine over time. It will inevitably happen unless we give our body an opportunity for essential maintenance. This is where autophagy kicks in and fasting taps into this process of cell repair and regeneration. 
This is how physiologist believe it happens…
 
When we don’t eat for several hours the liver stops secreting glucose into the blood stream and instead uses it to repair damaged cells. Simultaneously the liver releases enzymes that break down stored fat and cholesterol. Hence during an (IF) our liver is repairing oxidative stress and burning fat.
 
The key is that what we eat, and when, affects this process. Sometimes what we eat pushes cells to keep multiplying and not recycle, called an anabolic state. Sometimes our body moves into a different state – one where we tidy up cells, kill off and recycle old ones. This is called the catabolic state, and it happens when we don’t eat. For optimal human health, the balance between anabolic and catabolic processes is crucial. Unfortunately this has been disrupted by modern society- readily available food sources, high-density calorific processed food and environmental influences such as marketing that promote regular snacking!
 
Putting Intermittent fasting into practice.
Michael Mosley has popularized (IF) with his books the 5:2 and the fast 800….

• The ‘new’ 5:2 diet: this is where you follow a Mediterranean diet all the time but restrict yourself to 800 calories on two days per week.
•  Fast 800: recommended for people who have a lot of weight to lose and/or want to lose weight rapidly. You consume no more than 800 calories per day for anything from 2 to 12 weeks, whilst staying really well hydrated.

 
Time-restricted feeding (TRF): has been gaining popularity in recent years as perhaps an easier way of reducing the calories you consume every 24 hours. The basic premise is to only eat within a set period of time – anything from an 8 to 12-hour window being typical. In practice this means you finish eating after dinner at, say, 8pm – and you don’t eat again until 8am the next day (12-hour window for eating) or 12pm the next day (8-hour window for eating).
I have been trialing this 16 hour fast in every 24-hour period, as I am asleep for half and need only miss breakfast. From a compliancy perspective this is more realistic and the key for me is not to overcompensate in volume or quality. As previously reported I mainly stick to a Mediterranean diet, mainly plant based with fish, legumes, nuts (and red meat 1 -2 times week).

As you know, my husband and I have been on a “diet” since 28/8/19 and he’s lost 5 -6 kg so far and I’ve lost 4kg.  You might remember I mentioned how he got a gee-up from the GP about his fats and sugars trending the wrong way – and the doc sent him off to lose 4 kg before November.  It turned out to be very motivating!!  (Also, I told him I wasn’t interested in spending my retirement looking after a stroked-out diabetic husband and that I was re-thinking the “in sickness and in health” bit of the marriage vows (joke)).
Click below for full transcript

When people come to me and discuss weight loss, our conversation inevitably moves from what they are eating to how much. In my previous blog post I talked about the importance of eating a whole food and mainly plant based Mediterranean diet. This month I want to share with you three hacks (backed by science) that have proven to reduce calories consumed per meal.

My first strategy is to stop the mindless eating. Put more simply, remove any devise (TV, tablet, computer or phone) and eat without distraction. New Research shows that when people engage in activities such as watching television, engaging in social media or playing video games at the same time as eating, they tend to eat more and consume greater amounts of protein, carbohydrate, fat and saturated fat according to findings published in “Obesity”.
The researchers found that when participants ate while doing something else during they took in 17.6 more grams of carbohydrates, 6.5 more grams of fat, 6.1 more grams of protein and 2.1 more grams of saturated fat.
The take home message is put down that phone or controller!
Distracted eating leads people to consume more at a meal. The research also showed that there was no evidence for compensating and eating less at the next meal. The result is extra food, calories and energy intake.

My second strategy is to simply eat slowly. Firstly it is an opportunity to connect mindfully with the flavours, textures and aromas of your meal. To truly connect, be present and enjoy! From a physiological perspective, it takes 20-30 minutes to produce the hormone cholecystokinin. Once triggered it tells your brain its time to stop eating. The take home message is to slow down and let your physiology take over!

Finally, hack your environment to nudge smaller portions. Firstly, after serving your meal (but not eating) place all leftovers in Tupperware and place straight in the fridge for future meals. This simple action will mean you are less likely to have seconds. The other nudge is to use smaller plates and bowls. Large plates and large packaging, mean more eating (Wansink, 2006) and they are a form of choice architecture that works as major nudges. Just ask the food and beverage industries!

Currently the most topical strategy for reducing calories is to try an intermittent fast. There is increasing research and evidence into the health benefits, but the science of fasting and helpful hacks will be in my next blog.  J
 
Do you have any other strategies to mange portion control when eating? I would love to hear from you and share your thoughts.
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You can't afford not to watch this Ted Talk! Learn more about sleep's impact on your learning, memory, immune system and even your genetic code with sleep expert Matt Walker...

The following are a range of tools for improving poor sleep. Some maybe more applicable to your own situation. If sleep problems continue despite the application of the following strategies it is advisable that you seek attention from a trained sleep specialist.

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• Deal with chronic pain and other medical problems. If poor sleep is due to chronic pain, other health conditions or unresolved problems in daily life then it is important to resolve those issues if possible. A chronic health problem with symptoms such as pain or poor breathing can seriously affect sleep. One common problem affecting sleep is sleep aponea and it needs thorough assessment and appropriate therapy
• Avoid bright light at least a few hours before going to sleep. When the retina senses light it signals the pineal gland to suppress the release of melatonin (sleep hormone). Also, ensure your bedroom blacks out any external light.
• This includes resisting/ limiting screen time on electronic devices for the above reason.
• If noise bothers you, use earplugs or a white noise machine. This maybe especially of use when sleeping with a noisy partner!
• Don’t use your bed for anything but sleep (and sex). The possible exception is reading which can assist with sleep for many people. (Make sure it is not work related!)
• Avoid excess alcohol, coffee and other stimulants near bedtime. Stimulants will make sleep difficult for some hours. A regularly high alcohol intake will also have a negative bad effect on sleep patterns.
• Avoid drinking large quantities of liquid at night. Drinking too much lowers the sleep threshold and causes people to wake up to urinate.
• Avoid eating anything with sugar or salt before bed. Salt will encourage excessive drinking and urination. Sugar will only stimulate your nervous system. 
• Limit intense exercise to 3 hours before going to bed.  The circadian rhythm is tied not only to light exposure but also to body temperature. A warm body temperature at night will lead to light sleep, while a cool body temperature will promote deep sleep. Ideally when you go to sleep at night your body temperature should be in the process of dropping. 
• Adopt a regular sleep pattern. Going to bed when sleepy at a reasonably consistent time is an important part of sleeping well, but getting up at a regular time is even more important. Many people don’t feel sleepy at night, go to sleep late and then feel tired and sleep in late the next morning. This perpetuates a poor sleep pattern and can make one frustrated for not feeling sleepy at a more reasonable hour at night. The important thing is to get up at a reasonable and consistent time in the morning. Although this maybe difficult, within a few days the body clock will reset and you will feel sleepy earlier at night.
• Limit afternoon power naps to 20-25 minutes. If you are suffering from sleep deprivation a nap may help. But keep it short. Long naps may make you too groggy or affect your night- time sleep.
• Try relaxation exercises to help go to sleep or get back to sleep if you wake during the night. Mindfulness activities can help you be more relaxed during the day but also help sleep better and deeper at night. The mental and physical rest attained during meditation can be deeper than even during sleep.
• Postpone thinking or worrying about anything until the next day. This is easier said than done. One useful tool is to do all your planning for the next week or day before you retire. Keeping a “dump pad” by the side of your bed to write down any concerns or things you need to remember, allows space for your mind to relax and sleep.
• Don’t try too hard to go to sleep. You will only be frustrated and work yourself into an anxious state of mind. Waves of sleep come every 75 to 90 minutes and last for 10 minutes approximately. It is important to work with your bodies rhythm and let the wave pick you up and take you when it arrives. Being angry and frustrated activates the stress response. If you haven’t gone to sleep within 30 minutes of going to bed then either lie and try some muscle relaxation techniques (that will give you as much rest as sleep), or get out of bed and try something restful like reading until the next wave of sleep comes. These strategies can also work if you awake during the middle of the night.
• Sleeping pills can play an occasional role in improving sleep if prescribed and taken appropriately, but using sleeping pills regularly for more than a few weeks is enough to create dependency and distort sleep patterns rather than rectify them. In fact a high proportion of insomniacs report a worsening in their condition. This can also be associated with a worsening in depression and reduced energy. Alternative drug measures for insomnia include melatonin an important hormone for our sleep-wake cycle (and our immune system). Melatonin is useful in rebooting ones circadian rhythm when faced with jet lag associated in changing time zones.
• Create your own sleep hygiene ritual. We are creatures of habit so try developing a routine that slowly relaxes and prepares you for sleep. This may include a “trigger” such as a hot bath, music, writing a journal or relaxation technique that prime you before bed and ready for sleep
• Maintain a healthy and vital lifestyle. Poor sleep is often a symptom of other aspects of life being out of balance. A healthy unprocessed diet, regular exercise, appropriate amount of sun during the day and stress management techniques are key for consistently good quality sleep.

Are there any other rituals or behaviours that assist you in getting the best possible sleep? If so, I want to hear from you :)
 
RN Health Report Related Sleep Stories

Sleeping pills don't work for insomnia in the long run — they can often make your sleep worse — but there's good evidence a specialised type of cognitive behavioural therapy can help. Listen to Report

Some people are naturally inclined to sleep early and wake early, too — what you probably know as a 'morning lark' or 'early bird. Listen to Report
​

​My grandfather who originated from Crete ate a mostly plant based diet not for health but mainly due to availability and financial constraints of animal protein. Red meat was an occasional luxury and his original diet was a traditional Mediterranean affair with the staple array of vegetables, pulses, a moderate intake of fish, Greek yoghurt a little red wine and plenty of olive oil!

With his migration in the 1920’s came more affluence, urbanization and increase access to meat, this status symbol was wholeheartedly embraced in this new “lucky country.” Interestingly today only 7% of Australians eat the recommended five serves of vegetables per day!
We know that diet plays a big role in chronic disease such as heart disease, diabetes and cancer. Scientists have been looking into the benefits of traditional diets in their quest for answers, with the Mediterranean diet attracting most of the research. According to the American Journal of clinical nutrition, the Mediterranean diet has been linked to a lower risk of heart disease, cancers neurodegenerative disease like Alzheimer’s and living a longer life. Unfortunately my grandfather who took on the Australian love for steak and sausages, died in his 80s with diabetes, high blood pressure and dementia!
According to the World Health Organisation, there is sufficient evidence that processed meats like ham, bacon, salami and sausages may increase your risk of colorectal cancer. For instance eating 50g of processed meat (such as two small rashes of bacon) every day increases the risk of bowel cancer by 18%. There is also some evidence that red meat may also increase the risk of certain cancers. 
The planet would also benefit from the reduction of red meat consumption, given the global livestock sector is a significant source of greenhouse gas, water pollution and forest clearing. Recently 37 experts collaborated for two years to produce the Lancets report; Food in the Anthropocene, to address a  “civilization in crisis”. They came up with a “planetary health diet” that would optimize people’s health and reduce deaths globally by 19-24%.
The dietary overhaul includes a reduction in global consumption in less healthy food such as added sugars and red meat by less than 50%. Total daily meat consumption it recommends, shouldn’t exceed 28g/ day. The average Australian consumption is 250g a day!

The report also recommends a 100% increase in legumes, nuts, fruits and vegetables globally. These foods contain lots of vitamins, minerals and micronutrients called polyphenols that support a healthy body and brain. They are low in kilojoules, rich in fibre, which fills you up and feed your beneficial bacteria. Fibre also slows the release of glucose into the blood stream, which along with polyphenols, helps maintain healthy blood sugar control and reduces the risk of diabetes. According to research from the University of Florence, vegetarians who eat a balanced diet have long enjoyed significant health benefits when compared to meat eaters. 

So, how does this information influence my family’s eating? We generally eat a diet high in vegetables, legumes and nuts. We do eat some red meat, but no more than once a week. With my wife Karen’s Multiple Sclerosis, we have been following a lower saturated fat diet and opt for eating kangaroo. With only 4% saturated fat, it is one of the healthiest meats and has less environmental impact to conventionally farmed animals. Eating Roo is a great way of getting your iron and B vitamin fix. Our tip is to try making a lean Bolognase sauce where you can mask the gamey flavour with smoky paprika and other herbs and spices. Substitute your pasta for broccoli, roasted cauliflower or zuchinni ribbons! Our other protein sources are: fish a few times a week, legumes, tofu and nuts.
The easiest way I find to increase vegetable intake is to have a soup or a salad as a main meal. In winter vegetable soup is both warming and filling. You are only limited by your imagination, but I like to add as many colours  and supplement with legumes. The same is for my salads. No boring Iceburg lettuce and tomato for me! Instead I will use every available vegetable in the fridge (at least 8 varieties) and supplement with seeds, nuts and a can of legumes. Not only do I love the texture and flavours, but it’s like taking my daily vitamin… only better! 
 
How many serves of vegetables do you get a day? www.eatforhealth.gov.au
What strategies do you use to boost your vegetable consumption?
I would love to hear from you :) 

When I share with people that I like to climb rocks in my spare time I regularly encounter faces of dismay and questions… Why? Reflecting back on what I have learnt about wellbeing over the years, I note that my recreational pursuit ticks many of the foundations I explore in my corporate wellbeing programs. Here is why I find climbing so rewarding, physically, mentally and emotionally.
 
Movement matters
The most obvious is the physical nature of the activity. Climbing encapsulates most of the fundamental components of fitness: strength, power, endurance, balance and flexibility. We know that if exercise was a pill, all doctors would be prescribing it. Far reaching are the health benefits of regular activity to mind and body.
 
Connection 
When I climb I do so with others. My wife is very thankful that I am not a free soloist, someone who climbs without a rope or partner! For me, a climbing weekend is a great way to catch up with friends and be social in an active way. Humans are social creatures and there is an abundance of research into the benefits of remaining connected and the health risks associated with social isolation.
​
Climbing outdoors is also a way that I get a regular green fix. Connecting with nature is good for the soul and there is an increasing amount of study going into the health benefits associated with regular “nature bathing.”
 
Flow
When I climb there is no time to be caught up with rumination or extraneous thoughts. I am acutely aware of my environment and being engaged in the present moment. On a good day this is experienced as being in the “zone” or experiencing a state of “flow”. That  is: “the mental state of operation in which a person performing an activity is fully immersed in a feeling of energised focus, full involvement, and enjoyment in the process of the activity. In essence, flow is characterized by complete absorption in what one does, and a resulting loss in one's sense of space and time.”
 
Stress and building resilience
The fear of falling is one of the earliest anxiety patterns developed by an infant. For most of us the fear of height and the potential for falling and injury are hard wired. Climbing is an exquisite dance in regulating the fight & flight response. With exposure one becomes better at managing the stress response to big wall climbing. 
Through climbing I have learnt how to remain focused in the present moment while still visualizing future moves that move me closer to my climbing goal. It’s not that one does not experience fear at times, but having faith in the process and taking action in the face of fear. Key to this is managing risk, assessing fall consequence and committing when necessary. Learning breathing techniques to better regulate ones nervous response to stress is critical in performance in climbing and any stressful situation. 
From my studies in neuroscience climbing helps to create new connections, assisting the prefrontal cortex in taking charge over the amygdala and limbic system. Rewiring mind and body to be more resilient when faced with stress or a challenging situation. 
 
Purpose 
Climbing involves living some of my core values of: courage, acceptance, personal growth, self-care and enjoying nature. Living my values gives me purpose and a sense that I am creating a life that is meaningful. This also gives a sense of wellbeing. The feeling is vital!

Now, I’m not suggesting that we all take to rock climbing for better wellbeing, however understanding some of the foundations that underpin your wellbeing and implementing them is key. Here is my top 6: 

• Move regularly.
• Nourish your body with whole (unprocessed) foods mainly plant based.
• Connect with people, nature and your purpose.
• Sleep. Schedule time for rest and recovery.
• Slow Down. Practice your version of mindfulness & disengage from technology. This could be as simple as a hobby that creates “flow”
• Breath. Develop strategies to manage stress and increase resilience in the face of challenge

 
What are your foundations for being well? I would love to hear from you.
 

Are you tired of:

• Feeling sluggish and not performing?
• Feeling stuck or overwhelmed?
• Unable to maintain boundaries and mange self care?
• No structure or support?
• Not knowing where to start?

You need: 

• A partner and facilitator? 
• To elicit your own agenda?
• To foster what is possible? 
• To generate a mindset shift?
• To create sustainable change
• To be your vital best?

You are ready:

• To commit the time, energy and effort to achieve the best version of you.
• Accept uncomfortable thoughts and feelings associated with change
• To swap self sabotage for belief
• And willing to brainstorm solutions and try something different
• To be your vital best

 
If you are keen for change, but not sure where to start, I will assist in finding your path.
If you have a goal that seems light years away, I will help you get there.
You can trust me to inspire, nudge and keep you accountable.
 
Can you prescribe… a diet or give medical advise?
As your coach I will collaborate but not direct. I recognise you as the expert in your own life. I will facilitate a conversation that allows you to come up with your answers, strategies and tools for change.
Together we will draw out your inner wisdom, deepest desires, values and dreams – then use a step-by-step process to realise them, while outgrowing the challenges and obstacles that come up along the way.
Together we can brainstorm options that work best for you.  We can collaborate on what you need to do more of,  less of, or what you need to do completely different, so that you move closer to a vital lifestyle. You get to live life on your terms!
As your health and performance coach I will never replace your doctor or specialist. They are best for diagnosing. My place is to work in conjunction with your primary health practitioner, helping you to implement  habits that improve your over all health, wellbeing and experience of life. 
 
How long do I need?
 Everyone’s health and wellbeing journey is unique. We are all faced with varying challenges (physical, mental and emotional) and have varying resources to meet those challenges. Our change process involves implementing healthy habits you can live with for the long term. Together we will achieve this by developing and implementing strategies and tools for change. 
Some people say you can create a habit in as little as 21 days. Research from the University of London would suggest complex behaviours require much longer. On average it took 66 days until a habit was formed. As you might imagine there was considerable variation in how long habits took to form depending on what people tried to do. More complex habits took the better part of a year (254 days). Vital Lifestyle program run for a minimum of 12 weeks as this time is more realistic time frame for experiencing benefits.

What program is best for me?

Emotional Agility-A 12 week program that helps busy and stressed professionals to better manage thoughts and emotions and develop a mindset for success. You will learn simple and practical tools so you can feel better, achieve more and live a life that aligns with your values.
 
Being Vital-A 12 week program unpacking the power of habits and how best to maintain self care behaviour for the long term. You will build motivation and momentum with simple and effective strategies for change. A vital lifestyle for life!
 
Sustained Performance-A 12 week program that discovers your personal pillars of wellbeing. You will learn how to build resilience and boost vitality when faced with work and life challenges. Avoid burnout- sustain performance!
 
For your private discovery session, contact me below.
I can  answer any questions and together determine if we are a match :) 

Wellbeing implies a sense of thriving, flourishing, being fully alive, 'firing on all cylinders' and living life to the full, as well as feeling balanced and calm, contented and at ease with life.
 
Wellbeing is affected by many elements in our lives and varies from person to person because each of us has a different combination of psychological, emotional, social and physical inner resources upon which we draw. Our wellbeing fluctuates depending on the events, challenges and experiences we encounter in our lives
 
Here is another definition…

"Wellbeing can be imagined as a “see-saw” with a balance point between an individual’s inner resource pool and the challenges faced. Stable wellbeing is when individuals have the psychological, social and physical resources they need to meet a particular challenge. When individuals have more challenges than resources, the see-saw dips, along with their wellbeing."  
​(Dodge, Daley, Huyton & Sanders 2012)
 
How would you rate your wellbeing on a scale of 1-10? 
What are your current challenges? 
What are the resources that could move you closer to a 10?